Wednesday/Tuesday-5/23-5/29

Warm up
1 minute max reps of
MB Squats
Inchworm
Lunge with elbow to instep
Pull ups
Push ups

http://memorialdaymurph.com/

June 28th, 2005 In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th 2005. Lt Murphy had a favorite workout he would do to prepare for his deployments. He was an avid Crossfitter and would make sure he wore his body armor for this workout, which he started calling “Body Armor” After his death, the crossfit community renamed it, it would now be referred to as “Murph”. A very demanding workout had just been given a name, and a soul.


A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with well over 100 enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need for help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open exposing himself to enemy fire, to use his satelite phone to request immediate support to save his team. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three team mates were mortally wounded. His fourth team member, severly injured himself, managed to escape where he was taken in by a local villager until he was rescued 4 days later. He went on to tell the story in a book titled “The Lone Survivor”

For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy received the Medal of Honor, the first service menber to receive the medal in Operation Enduring Freedom, and the first Navy recipient of the medal since Vietnam
 
 
"Murph"
1 mile run to start
100 pull ups
200 push ups
300 squats
1 mile run to finish
*This workout has been completed wearing a weighted vest or body armour.
*This workout would most likely take more time than available in my classes and I will modify it to fit it into my class schedule. We will do "Murph Light"
1/2 mile run to start
50 pull ups
100 push ups
200 squats
1/2 mile run to finish
*We will do 10 rounds of 5 pullups/10 push ups/20 squats to complete pullups/pushups/squats.